Lightly Sweetened Teriyaki Dressing (Low FODMAP, SCD, Vegan)

Teriyaki sauce, by nature, means lots of sugar and salt. Take the common Soy Vay teriyaki sauce for example- just 1 tablespoon contains 7 grams of sugar (29% of the American Heart Association’s added sugar limit for women) and 26% of the recommended daily sodium limit!

Those numbers are scary- especially when you know that excessive sodium and sugar can be hard on the heart. And then learn that heart disease is the leading cause of death in the United States. It’s the truth, folks!

Let’s compare…

The Better Store-Bought Alternative

When looking for a better store-bought teriyaki alternative, my recommendation is Coconut Secret Coconut Aminos Teriyaki Sauce. It contains slightly less sugar- coming in at 6 grams of sugar per tablespoon. But it contains much less sodium at 12% of the recommended daily sodium limit. Plus it is both gluten-free and soy-free meaning those with sensitive digestive tracts are likely to tolerate it better. Note: for those following strict SIBO protocols or the low FODMAP diet, please be aware that this store-bought option contains a small amount of onion and garlic.

Homemade

But, an even better option is homemade! This particular recipe is more of a dressing than a thick sauce. But when you take a look at the nutritional profile of this homemade sauce- the choice is clear! My homemade recipe comes in at just 2 grams of sugar and only 4.5% of the recommended daily sodium limit for 1 tablespoon of dressing.

It goes great on steamed, sauteed, or grilled veggies, especially with a little rice to soak up the extra sauce. Some of my favorite low FODMAP options include carrots, bell pepper, summer squash, and kale. Add some sesame seeds, cilantro, and green onions (green part only) for a great garnish.

For those not following a low FODMAP diet, try sauteing mushrooms, onions, and garlic, then throwing in some broccoli, bell pepper, and summer squash. Serve with rice and top it all with this delicious & nutritious dressing.

Reader Interactions

Comments

Hi, thanks for this recipe I was just looking for sauce ^^. But I have some question ( I just did the sibo breath and got positive) and I remember reading that Avocado and Apple Cider Vinegar are forbidden with the sibo diet ? So is Avocado oil ok ? Or maybe I could just replace with another oil ?

Great questions! Avocado (over 1 slice) & apple are both high FODMAP and therefore not permitted on the SIBO diet. However, avocado oil and apple cider vinegar are actually low FODMAP & SCD-friendly, making them SIBO diet safe. Since FODMAPs are carbohydrates and avocado oil contains no carbohydrates, that is what makes it low FODMAP. Apple cider vinegar has been tested by Monash University and found to be low FODMAP at least up to 2 tablespoons. You can also always substitute with lime juice for the apple cider vinegar if you are weary. And you could use some other lite-tasting oil in place of the avocado oil, but I find that many of the alternatives smell rancid. Hope that provides some clarification!

Riley – HEY this is just what I was looking for for a client. Can I include this in my SIBO recipe packets with full attribution please? I have one like it somewhere but I’d rather include you than use mine!!!
All my very best,
Paula

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The information on this site is for informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. For such services, please consult your healthcare provider.